Friday- November 1, 2013

NO CLASS 5:30pm FRIDAY NOVEMBER 1 

warm up

450m run

2x

WOD

20-15-10

-pull ups

-burpees

Thursday- October 31, 2013

warm up

450m run

then...

8 toes to bar

8 push ups

8 squats

7x

AMRAP 6

3 power snatch (135lbs / 95lbs)

6 push ups

9 squats

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

 Olympic

Snatch

2X1 @ 80%

 1 @ 85%

 1 @ 90%

Wednesday- October 30, 2013

Westside Barbell

warm up

450m run

then...

3  burpee broad jumps

10 walking lunges

3 chest to bar pull ups

6x

AMRAP 15 

3 wall climbs

• 6 C2B pull ups
• 
  
• 9 push jerks (95lbs / 65lbs)
• 
  

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Pin Press 

-Close Grip Bench
3-5 sets

 Triceps Extensions

3 sets 
H.A.P

-Banded Flies

100 reps

-100 Face Pulls

-ABS

Endurance 

400m run 

3x 

Row

500m row 

3x

Swim

400m swim

3x

Tuesday- October 29, 2013

warm up

450m run

 then...

5 knee jumps

5 push ups

8 pass throughs

6x

WOD

Power Clean (155,105)

Front Squat

Jerk

1,2,3,4...of each.

Score is how high you climb in 8mins

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Week 3

-Dynamic Effort Lower

Box Squat 

15"

60% + bands

Manta Ray

9 sets x 2 reps

-Deficit Sumo Speed Pulls

55%

12 sets x 1 rep

-GHRs 

4 sets

-Reverse Hypers

4 sets 

-ABS 

Endurance

50m sprint

10x

Walk to start as rest

Row

100m sprint

1 minute rest

10x

Swim

100m sprint

1 minute rest

10x

Monday- October 27, 2013

NO CLASS 5:30pm

warm up

450m run

then...

"Cindy"

3x

WOD

100 wall balls

Sunday- October 27, 2013

warm up

"Cindy"

5x

WOD

"Halloween Madness"

Score as many points as possible in 30 minutes

- Each movement is assigned a point value

- finding a rep scheme of high end movements that you can move consistently through will score the most points

Point value

Push-up-1

DB Curls- 1

Ab Mat- 1

Air squat-2

Pull-up-2 

Burpee-5 

Handstand push-up-10 

Power Clean-15

Pistol- 15

Deadlift- 15

Bent Over Rows-15

Thruster (135lbs/95lbs)- 25

Full Snatch- (135lbs / 95lbs-) 25

Clean Grip Power Snatch (115lbs/85lbs)

OHS- (135lbs  /95lbs)- 25

Bar muscle up- 25

Muscle-up- 25

Power Snatch + Full Snatch (135lbs/95lbs)- 50

Full Clean & Jerk- 50

Bar muscle up / up and over combo- 50

3 Bear Complex (135lbs / 95lbs) 50

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper

Speed Bench with Shoulder Saver 

9 sets x 3 reps

60% straight weight

Weighted Push Ups

5 sets

-EZ Bar Curls

5 sets

-Triceps Press Downs

5 sets x 3 reps sets

H.A.P

-Banded Face Pulls

100 reps

ABS

Olympic

Clean & Jerk

   2X1 @ 80%

 1 @ 85%

 1 @ 90% 

Saturday- October 26, 2013

warm up

450m run

then...

3 burpees

7 push ups

10 squats

5x

WOD

10min AMRAP of:

60 Bar-facing burpees

30 Overhead squats (135lbs/95lbs)

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

ME Lower

Box Squat

15" box

Straight Bar + weight releasers

-Block Pulls

-GHRs

4 sets

-Reverse Hypers

4 sets

-Ankle Weight Leg Curls

Endurance

800m run

3min rest 

3x

Row

1000m row 

3min rest 

2x 

Swim

800m swim

4min rest 

2x

Friday- October 25, 2013

No classes Friday October 25 due to specialty courses being held.

Thursday- October 24, 2013

HAPPY BIRTHDAY!!!

WOD

“Stacia Madness ”

Score as many points as possible in 30 minutes

- Each movement is assigned a point value

- finding a rep scheme of high end movements that you can move consistently through will score the most points

Point value

Push-up-1

Air squat-2

Pull-up-2 

Burpee-5 

Dumbbell push press (35lbs/20lbs)- 5 

Handstand push-up-10 

 Wall climb-10

Power Clean-15

Pistol- 15

Full Snatch- 25 (135lbs / 95lbs)

OHS- 25 (135lbs  /95lbs)

Bar muscle up- 25

Muscle-up- 25

Bar muscle up / up and over combo- 50

3 Bear Complex- 50  (135lbs / 95lbs)

25' Hand Stand Walk- 50 

500m run-100

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

 Power Snatch + Snatch (full squat)

 1 x 70%

 1 x 75%

 1 x 80% x 3

Wednesday- October 22, 2013

warm up

450m run

then...

"Cindy"

5x

WOD

10 pull ups

10 front squats (135lbs/95lbs)

10 burpees

3 rounds for time

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Floor Press with chains

-Laying Triceps Extensions

4 sets x 8 reps

-Hammer Curls

3 sets x 8 reps

-100 Face Pulls

-ABS

Endurance 

400m run 

3x 

Row

500m row 

3x

Swim

400m swim

3x

Tuesday- October 22, 2013

warm up

450m run

then...

8 toes to bar

8 pass throughs

8 spidermans

5x

WOD

20 double unders

1 full snatch

8 rounds

*athletes choose weight

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Week 2

-Dynamic Effort Lower

Box Squat 

15"

55% + bands

Cambered Bar

10 sets x 2 reps

-O-Ring Busters

12 sets x 1 rep

-GHRs 

4 sets

-Reverse Hypers

4 sets 

-ABS 

Endurance

50m sprint

10x

Walk to start as rest

Row

100m sprint

1 minute rest

10x

Swim

100m sprint

1 minute rest

10x

Monday- October 21, 2013

NO 5:30PM CLASS OCTOBER 21, 2013

9AM

AMRAP 10

10 walking lunges

10 burpees

10 Ab Mats

Sunday- October 20, 2013

OPEN GYM

Westside 

Dynamic Upper 

9 sets x 3 reps

55% straight weight

Barbell Bent Over Rows

3 sets x 8 reps

-EZ Bar Curls

5 sets

-Tricept Press Downs

5 sets x 5 reps sets

-Banded Face Pulls

100 reps

ABS

Olympic

Clean & Jerk

  60%x3
 70%x2
 75%x1
 80%x1
 85%x1
 90%x1
 95%x1
 85%x2

Saturday- October 18, 2013

warm up

450m run

then...

3 pull ups

3 T2B

7 squats

3x

WOD

"Westside Miyagi"

50 Banded Deadlifts (135lbs/95lbs)

50 Banded Box Squats (135lbs/95lbs)

50 Push up

50 Clean and Jerks (135lbs/95lbs)

50 Pull Up

50 GHRs

50 Reverse Hypers

50 Wall Climbs

50 Ab Wheels

50 Double Unders

WOD

"Regular class modified Miyagi"

50 deadlifts (135lbs/95lbs)

50 KB swing (53lbs/35lbs)

50 Push up

50 Clean and Jerks (135lbs/95lbs)

50 Pull Up

50 Ab Mats

50 Burpees

50 Wall Climb

50 Knees to Elbow

50 Double Under

NO 5:30pm CLASS FRIDAY OCTOBER 18

9am Class

WOD

10 burpee broad jumps

10 pull ups

3 rounds for time

Thursday- October 17, 2013

warm up

450m run

then...

3 pull ups

3 toes to bar

5 pass throughs

8 spidermans

5 rounds

WOD

30 power cleans (185lbs/135lbs)

For time

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Power Snatch

 5X1 @ 70%

 Endurance

800m run

3min rest 

3x

Row

1000m row 

3min rest 

2x 

Swim

800m swim

4min rest 

2x

Wednesday- October 16, 2013

warm up

450m run

then...

"Cindy"

5x

WOD

"Chubby Grace"

30 Power Clean & Jerks (165lbs/110lbs)

For time

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Bench Press with slingshot

-Plyo push-ups

3 sets 

-Laying Triceps Extensions

5 sets x 2 reps

 -Face Pulls

100 reps

-ABS

Endurance 

400m run 

3x 

Row

500m row 

3x

Swim

400m swim

3x